Compression Socks - Are they for me?

How do they work?  As you run, your body pumps blood to the muscles as equally as it can, unfortunately blood can pool in certain muscles due to gravity causing fatique and cramps.  Enter the Compression socks, these socks apply pressure on the legs, ankles and feet with the highest pressure at the ankles, this causes the blood into narrower channels, sending it back to the heart and not letting it pool in the feet.

Who wears them?  Anyone can wear compression socks, originally designed for those with circulation problems, the socks have now found their way into sports.  Some athletes wear compression socks because they prevent cramps, move lactic acid away from the muscles more efficiently, speed up blood back to the heart to enhance endurance, and they help stabilize the lower leg!

When should I wear them?  Many wear them during races, especially triathletes during the run portion as this is the hardest on the leg muscles where fatigue and cramps can set in.  Try wearing them during a run and see how they feel, but definitely wear then after a work out!  The American College of Sports Medicine study showed quicker lactate acid reduction when wearing compression socks after a work out!

Fleet Feet Sports carries a extensive line of compression socks, stop by and ask questions about how they work and try on a pair!  Another great piece of gear helping make your workouts the best they can be!

Are you using a heart rate monitor?

Why use a heart rate monitor? It’s as easy as training and racing and a pace that’s right for you! A heart rate monitor is the only way to accurately track your heart rate through your ENTIRE workout!

First determine your maximum heart rate MHR and your resting heart rate RHR.
Maximum Heart Rate – most say to subtract your age from 220 to determine this rate. There is some new thought rolling around that already fit people should subtract half their age from 205 to determine this rate.

If you don’t trust this then do a personal test, find a hill (Buena Vista or Runnymeade-200-300 meters in length) and sprint up the hill 5 or 6 times with a light job back down as your only rest period. This should get you pretty close to your Maximum Heart Rate.

For your resting heart rate, strap on the monitor when you first get up in the morning and rest for 3 or 4 minutes then record the resting heart rate RHR.

Now you can calculate for your workouts your MHR – here’s an example: ((MHR-RHR) x Percent level) + RHR

Take your Maximum Heart Rate-Resting Heart Rate X your percent level + resting heart rate.
For 95% workout, your calculation should look like this: ((190-50) x .95) + 50) = 183 BPM

Below is suggested percentages for workouts and distances:

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%

Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%

Most running websites include heart rate tables for use during training, you’ll find that using a heart rate monitor will not only keep you from overtaxing during those long workouts, but keep you at maximum fitness during ALL workouts. Think about the heart rate monitors that come with our Garmin line! Do you like using a heart rate monitor?

Some UltraRunning Tidbits!

Here’s a few interesting tidbits of information about the history of Ultra Running. Did you know that it started in 1867 - 'Pedestrianism' when Edward Payson Weston walked from Portland to Chicago in 25 days, captivating the nation. A rivalry quickly ensued between Weston and Daniel O'Leary, and Irish Immigrant which developed into the Long Distance Championship of the World. What started as a walk turned into a “go as you are” which developed into running.

Then in 1921 - The first Comrades Marathon was held in South Africa to commemorate soldiers who died during World War 1. This 90K race was the first over marathon distance. It became so popular that the race today is now capped at 13,000 runners.
In 1953, the London to Brighton ultramarathon was inaugurated this was followed in 1986 with the inauguration of the Marathon des Sables, a seven day race through the Moroccan Sahara, considered one of the toughest races in the world.

In 1984, Yiannis Kouros sets 16 world records at a New York 6-day race, followed by the Sri Chinmoy 24 Hour race where he set a new world record of 177 miles, much of it run at a blistering 7 minute mile pace. Today Yiannis Kouros holds records at distances ranging from 100 to 1000 miles and times from 12 hours to 6 days.

What’s your longest run? Do you have the right gear?

What makes the Ramblin Rose Different?

Everyone's first comment is that it's because it ALL WOMEN! That doesn't make it different that makes it THE BEST! If you're thinking about trying a tri, and you're a woman (of course) then this is a great first, second or umpteenth triathlon!

Women understand each other, at the Ramblin Rose there's always someone to help. Come to Fleet Feet on Thursday for an informational session, then let them help you with the gear you need. Only have a mountain bike, no problem! We've seen women in this triathlon with the baby seats still attached to their bikes! With all the gear, at the transition area there's always someone to answer questions or help you get set up. We must admit, this is the only transition area where we hear, "Wow, that top you bought at Fleet Feet really matches your biking shorts, and how did you find a Sweaty Band in the RIGHT color?"

The Ramblin Rose is low key, it's meant for fun and empowerment of women. There's volunteers and cheerleaders all along the way, heck, all the women cheer each other DURING the race! The bike loop has changed to take out that DAM hill so everyone can cheer on that one and with a two loop course coming back to everyone is a great way to stay motivated on the bike ride!

So come to the informational session even if you are still thinking about it. There's still spots available and we KNOW that once you listen to our panel of guests and talk with other women who participated, you'll see why this is the triathlon for women in Winston Salem!

Ramble over Thursday at 7pm! Past Ramblin Rose women, how did you like this triathlon?

Have you reached KMAN?

During our volunteering for the Grizzly over the Grandfather Mountain Highland games, we met some very interesting people with some equally interesting phrases, a phrase that most of us have thought about but didn't put a name to in our journeys to the finish line.

Our Three Musketeers came up Beech Mountain huffing and puffing along with a friend named Mary. Mary also had an entourage, someone following her with water, food, asking, "Are you at KMAN yet?" I asked what KMAN was and laughed when he gave me an answer.

KMAN is that point in the race where you look at another smiling volunteer saying, "You're almost there" and want to say, "Kiss my ....... NOW!" Your entire body is screaming out in pain and you're mad, you don't want to take it out on a volunteer (you're glad they are there) but exhaustion, lactic acid, and lack of adrenaline make your brain uncensored. You're trying to finish and don't want to hear another, "You're almost there" or "You look great" or "Way to go," you just want to see a finish line. Luckily KMAN is usually just said in the mind.

As athletes, we are so glad for the cheering people out there, for the volunteers - it is these people that help us move past that KMAN spot and find that finish line. If you're cheering just a quick word of advice, don't say, "You're almost there" when there's still at least 10 miles to go in a run, if you do and see a sour look pass a runner's face, they've reached KMAN.

Jason, Ed and Brad all may have found the KMAN spot in each race, but each found that strength in themselves to move past that to the finish line. When asked after the race if they'd do it again, there's an immediate "NO!" Several naps and recovery time later, they've forgotten about that KMAN minute and if a little bird is right, "next year is already in planning." Have you ever gotten to KMAN in a race?

What's on your bucket list?

As athletes, we all have that list of races-could be triathlons, marathons, half marathons, even down to 5K’s. What defines these Bucket List races is that great saying we always say, “It’s all about the journey.”

This past weekend we congratulated three Fleet Feeters on their Bucket List Races, all three now have the privilege of marking “Mountain Man” off of their Bucket List. The Bear 5 mile hill climb to the top of Grandfather Mountain, The Grizzly 65 mile bicycle ride including to the top of Beech Mountain, then the world’s “toughest” marathon-The Grandfather Mountain Marathon 26.2 through the Blue Ridge Parkway ending at Grandfather Mountain. We’ll tell their race recaps as they cross that off their bucket list.

Here’s a short list of possible Bucket List Races: Alaska Marathon by cruise shop – cruise through Alaska with 3 races that equal 26.2 miles, Alcatraz Triathlon – swim with the sharks, Beach to Beacon as you run from the beach to the Bay Bridge , Assateaque Assault a triathlon that has you swimming with the wild ponies. Some locals like to say The Knob Hill Climb – 2.5 miles of pure Hill to the top of Howard’s Knob in Boone.

Bucket List races are not about PR’s or even in some cases decent times, it’s all about the journey and how you feel when you cross that finish line. What bucket race is on YOUR list?

Vive La Tour!

In case you didn't know, the Tour de France is in full swing. The tour started July 3rd and ends the 23rd running from Rotterdam to Paris. Here’s some interesting Fleet Feet inspired facts about the tour:

• 2241 Miles in 20 stages running 3 weeks
• 123,900 calories burned by one rider in the Tour
• 3 chains worn out per week by single riders, Lance Armstrong usually wears out a chain a week.
• 792 tires used by the peloton during the course of the race.
• 2010 marks the centenary of the inclusion of the Col du Tourmalet. The highest road in the Pyrenees, its initial inclusion prompted the Frenchman Octave Lapize to call the organisers ‘assassins’. To celebrate the anniversary, competitors in 2010 are to cycle Col du Tourmalet not once but twice
• 22 teams with 9 riders each
• The reason the winning jersey is yellow because it was the color of the magazine L’Auto that the tour was launched to promote
• The oldest winner was 36-year-old Firmin Lambot of Belgium in 1922 with the youngest the 22-year-old Frenchman Henri Cornet in 1904, so there’s still time for SOME of us.
• Lance Armstrong will be riding a custom made Trek bike unveiled at the Tour de France. It's a new bike called the Madone.
  

So if it’s to sound great at the water cooler or to just increase the other information in your brain, let these facts inspire you to jump on that bike and climb a big hill, (hanging rock, pilot, insert name here) hearing the announcer voices in your head!
Vive La Tour!!